Friday 1/10/14

For The Focus Work Take Your Movement From Category A. & B. And On The Minute For 12 Minutes Select A Number Of Reps That Will Allow You To Stay Above Failure For The Duration of The 12 Minutes. Do Exercise A. On The Odd Minutes & Exercise B. On The Even Minutes.

Rest 2 Minutes And Then On The Minute For 12 Minutes Do Movement C. On The Odd Minutes & Movement D. On The Even Minutes.

A.

Weighted Pull Ups

Strict Pull Ups

Bar Muscle Up

Chest To Bar Pull Up

Pull Up

B.

Over Head Squats

Front Squats

Wall Ball

Pistols

Squat Therapy

C.

Press

Hand Stand Push Up

Ring Dips

Push Ups

Hand Stand Hold

Hand Stand Walks

D.

Double Unders

Toes To Bar

Box Jumps

L-Holds

Knees To Elbows

Reminders:Saturday is full of CrossFit Events, at 8,9 & 12:30 bring a friend to C3 to try a WODImmediately following the 12:30 class there will be free rock climbing.At 3:00 Paleo Pot Luck at Ann Massi’s House 52 Dodson Way in East Falmouth!

65 to 75 for c & jWorked on pull ups, pushups, OHS, ttb, dbl unders, handstand holds….I think I need focus for my focus work.Fun 930 class, thanks Traci!Looking forward to tomorrow as well! I plan on bringing game day paleo wings. It will be my first time making them, so no promises.

Felt totally wiped today – 35# on C&J to focus on form. I’m still dealing with Angie Arms from Wednesday – they freakin’ hurt! 90% for today, but didn’t go completely off track. Wanted a deli sandwich on a bulkie so bad but I didn’t do it!

ok lets see….so this is the white wall replacement, and I got to post in cross fit terminology….hmmm…ok..here it goes..

I did 95# clean n jerk, Focus: strict pull ups (1 Green, 2 Blue), Forgot how many???…Squat Therapy….about 6 per round??, Double Unders, really they were single unders, but I was good at that! but they were single unders???? lastly, Push Ups, 25, 10, 5, 3, 2 frozen fails on all. I’m 100% as of now, considering again, I’m buying from a store, and not a farm, Belt buckling is requiring more notches to keep me from going Gangsta!

135# c&j did split jerks for the first set, but then Mason yelled at me so I switched so I could string then faster so she would stop yelling at me. Felt good probably could have gone a little heavier.

Rope climbs (then switched to strict PU’s cause I was tearing my shin up), squat therapy, handstand walks, and ring L-holds for focus. Went from the pullup structure to the awesome new front desk on my first handstand walk, now I just need to learn how to turn around and go back!

65# CJ, pull up (with only one blue band!), squat therapy (against the wall), handstand (which I was able to hold for the whole minute 5 times – a PR), and T2B. Great workout.. Even though I was dreading it cause I was so tired this afternoon. Thanks Mason.. And my 530 girls for pushing me through it!!! 100% for today..